You know: doing that waddle because your legs won’t move, taking 5 minutes to put on a basic pair of jeans, and grunting like an 80-year-old man every time you sit down.

Or maybe that’s just me.

Instead, maximize your training with a phenomenal morning routine the day after a workout. You’ll ensure that your body recovers as best (and as fast) as possible and unlock your full muscle-building and fat-burning potential.

You’ll also make sure that you don’t limp around all day looking like you have a gunshot wound in your thigh.

Drink A Tall Glass of Water

This is the easiest thing you can do to crush the morning after you workout.

Our metabolism works best when you’re fully hydrated. The problem is, when you first wake up in the morning, you’ve probably gone 8 or more hours since you’ve last had liquids. Even if you lose just 1% of your bodyweight in water, your physical performance will decline.

And even though you didn’t do much physical activity, that’s still a long time before your last gulp of water because your body is constantly burning calories.

Jumpstart your hydration by drinking a tall glass of water first thing after you get up. It also sets a good precedent for the rest of the day to stay hydrated and energetic.

If you shower in the morning, use the coldest water possible. If the thought of taking a cold shower scares the bejesus out of you, however, I suggest a “Scottish shower,” which is a warm shower followed by a prolonged cold rinse. (Or stepping up your manliness.)